52 Weeks....to the Real Me

Well. I ... today wasn't HORRIBLE. It wasn't terrific. But I can live with myself. I didn't get to exercise (still kinda sick) but here's the food list:

zone bar

diet coke

easy mac-n- cheese
yogurt w/meringue
applesauce

2 mini bags of pretzels (halloween size)

McDouble (just sandwich - no extras. I said NO to fries. NO to cookies.)

3 tablespoons of cake batter

carrots and low fat ranch dip (I said NO to reese's peanut butter cup enticing me)
and I'm going to have a zone bar before bed.

I KNOW I need more protein.


Tomorrow are conferences. YAY. Home late. Food on the run -- I'm going to pack lots of GOOD food to munch on! NO PIZZA!

Thanks for all the support and advice. To answer everyone at once:

• No, I didn't finish my 100 day burpee challenge, I made it to day 50 though!
• Mom does try to hide the food - but in order to find things I DO NEED, I hunt. -- I end up finding bad stuff. (or like the Oreos hidden in the closet now - I know they are there)
• Unfortunately getting her onboard in a productive way is harder, instead of not buy the stuff, she'd rather chastise at dad for eating it.
  

Again, thanks everyone. I'm going to be better about posting. See.. 2 days in a row! Now I'm going to finish Duplicity and head to bed. =)

40 days till Hawaii!!!
(Boss approved.. need to forward papers to the Superintendent... then I'm set!)

For the first time all week I'm a tad bit ahead of schedule.
I'm going to take advantage of that -- so my long blog will have to wait another day or so.

CrossFit - made it. did it. loved it. Ok I loved the rowing part. I don't know why I like rowing so much. I do know I'm getting better at it. I am much better at keeping my knees between my elbows! My fastest 100m was 26.4 sec. I did a total of 1400m today.
We also had to do Hang Power Cleans - which I had never done before.
I did 4 rounds
- just the bar - x15
- bar +10 - x 7
- bar +10 - x9
- bar +10 - x10
(yes I do tend to get better as workouts go on. I've noticed this in general!)
**my notes on TheBarn site, I'm FlyerMJ**

Went to class - am feeling much better about my ability to pass!

Took dad to get his truck, then we went to storage.
I went through my books, packed my kitchen stuff, while dad swept up mice "pellets" THANKS DAD! (thankfully the mice didn't ruin anything!)

Why do I have SO MUCH kitchen stuff? Tomorrow night I'm going through it. I'm sure I can't need ALL of it.

46 burpees done
As mentioned earlier, I get better as a workout goes on -- at least to a point. My first 10 burpees were down right painful. There was cracking, and popping, and groaning but by the second 10 I was cruising right along (in fact the second 10 turned into 15!)

So I'm off to shower, read a little of my book (He's Just Not That Into You), and head to bed BEFORE 11PM!!!

I needed this book. Thanks, Sara for suggesting it! You, and it, told me exactly what I wanted (and needed) to hear about Boy #1 -- as well as Boy#2 and some things I needed to know about some previous guys too. I know I'm worth more, and I will believe that there is the RIGHT someone out there -- hopefully in Illinois!

I'm going to see The Ugly Truth Tomorrow. I can't wait!

I'm reading a book about time management. Hopefully I'll be able to use it REAL soon!

Today I did a total of 75 burpees (45 required- 30 toward my deficit)
Mom and I went for a mile walk. (slow pace)

I'm struggling with homework -- took like 2 hours on it.

Tomorrow's plan...

UPDATE
Class
Homework
Burpees
CrossFit

not necessarily in that order.

Are you kidding me. The first words out of my prof's mouth today was "this class should be called Calc 4." I'm in for a wild ride.

I slept in (much needed) -- no crossfit today :(

I worked on my storage unit today (for like 4 hours!)
Then took Dad to drop off his truck.
Went to water flowers at the cemetery.
Did homework.
Did 43 burpees.
Now heading to bed.

My big update will have to wait, as I really want to get to CrossFit tomorrow. (please don't hate me...lol)

Illinois travel plans have also been altered.. looks like I may be going Wed - Sunday next week.

It was a great weekend. I have a lot to share, but it will have to wait until tomorrow.

Basics:
Worst DOM's.
Didn't do Burpees Sat.
Made some life decisions
Question some beliefs.
Made up some burpees.

-- details coming real soon.

So I made it to CrossFit yesterday before traveling to Syracuse. 

So I spent all of last evening preparing for my trip to Syracuse, while preparing a presentation on a man who was from Syracuse. Of course they are two COMPLETELY different Syracuses. The former is in NY, the latter is in the Mediterranean!

So yesterday's workout.
Warm-up was actually kinda fun -- balance work and agility. I do like the ladder.

The WOD.
Medicine Ball Cleans and Slams (10lb)

I had to do 15..14..13..12....1 Slams while my partner did 1..2..3...4...15. Cleans. THEN
I had to do 1..2..3..4...15 Cleans, while my partner did 15..14..13...12...1 Slams
So, if you pair it up properly you see we had very little break when we were in the BIG numbers.
It was hard.
I liked the slams, they were actually kinda fun as I got into them.
It was a LOT of squats.
The last 3 sets of cleans took everything I had. My muscles were screaming at me.
We finished with 25:10
I'm sore.

I was smart though, since I got to the Barn early I got 30 of my burpees done BEFORE the workout and I did the last 8 after, so I didn't have to worry about doing them when I got home.

Food Triumph Tuesday -- My teacher brought cupcakes and they sat next to me for TWO hours and they smelled absolutely delicious. Notice I said SMELLED.. because I didn't even TOUCH them. But do you know how hard it is to avoid sweets when they are within reach and smell sooo good?

Food Failure Wednesday -- Ok, I woke up extremely tired, I needed caffeine, I was almost to class and thought I was going to fall asleep. So I went to Dunkin Donuts. A creamstick and an iced mocha thing. =(

Next week (when I return from Syracuse) I'm going to be looking at my food decisions harder and finding a better plan.

Do you think I'm crazy for doing all this CrossFit stuff? Are you afraid I'll end up like a female Arnold? Have no fear and read this article: http://www.marksdailyapple.com/strength-training-women/

I think that's all I have for now.

Oh yeah... signs of addiction --
I'm putting off leaving to see my best friend and her family in Syracuse by an hour or so SO I CAN GO WORKOUT!!!

Sore as heck. (especially quads)

Warm up was harder than workout.
Warmup included push ups, pull ups, dips, and box jumps.

Skill- front squat. Kills my wrists.
Warm up
x3 just bar
x3 just bar
Work -
x3 bar +5
x3 bar +10
x3 bar +15

my wrists gave out after 3 reps. I'm working on it.

Team workout.
2500m row (I did 700m)
250 sledge hits (I did 60 I think)

Tonight.. did my 37 burpees, then in an explanation I did an extra one. And WAIT. I did an extra one on Sunday!!! I showed them how to do them on the golf course. I don't recommend doing burpees on grass wearing golf spikes -- actually quite slippery! I believe that means I only owe 12 more!

To bed... lots of planning to do.
- pack (going to Syracuse for a mini-vacation)
- finish Discrete HW
- finish Numbers HW
- finish Archimedes Presentation

Personal Records!

I'll start with the beginning...
warm-up was
burgener's
10 each leg single arm barbell step ups (10lb)
10 wall balls 14lb
750m Row (just under 5 minutes, averaged just over 3min/500m -- it was just a warmup)
10 front squats (just the bar) First time being able to do them properly!!!

Skill of the Day - Push Presses
x5- 45 lb (bar only)
x5 - 55lb
x5 - 55lb
x5 - 55lb
x5- 60lb (PR)

Then the workout... It was a team effort. Each of us had to run 800m, then when we were ALL back we had to do a combined 300 air squats, then we had to each run 1 mile. For those of you who know me well, know that the furthest I've actually run -- without walking -- is 400m this year, I may have gone a touch further last year, but I really don't think so.
I DID IT!! I RAN (jogged) the ENTIRE 800m!!!

My team helped me out on the air squats they each did 115 and I did 70.
I walked most of the mile, but I did make efforts to run when I could. I was hurting, had stitches in my side, felt like I was going to puke, I'm still (3.5 hours later) not fully recovered -- of course the burpees didn't help either! I'm coughing -- and it hurts. This has to be the HARDEST workout I've EVER done.

My time... for the whole workout.. was 29:43.

I'm exhausted.

I did do my 36 required burpees -- and they were the hardest yet!!

Thank you everyone for the advice, I have a lot of thinking to do... and I have to do it quickly. Issue 2 might disappear after this week -- schedule changes. Eeek!

Melissa S., I'll be writing back to you as soon as I get a minute.

07.12.2009

But First... some exercise news.

So I spent the first 4 hours of the day preparing for my math test (tomorrow). Then I rushed to the golf course, leaving my cell phone (!!) and hat ball mark behind! I really wasn't running late, but I felt rushed anyway. As I was scurrying to my cart I heard a familiar voice call my name (more about this later). So here's the interesting part, once I got settled on the cart I needed to run into the clubhouse to wet my towel (helps me keep my clubs clean). I LITERALLY ran... it was fun. I felt motivated to jog a little then I took the steps 2 at a time. It's been a LONG time (maybe never) since I just had that kind of energy.
Then just as they are about to set us off to our holes (it was a shotgun start) I realized we didn't have a blanket for the seat. (we were riding -- and the seats are vinyl - they can be uncomfortable in the sun) so I RAN.. yes really... jogged the WHOLE WAY to my car. I would estimate it to be at least 200m if not more. I even ran most of the way back. It was EASY. It felt natural. I didn't feel like a big bafoon blopping across the parking lot.
Unfortunately my golf came was a late arriver. It appeared on about hole 12. But-- our team came in third at 5 under. (not bad for having 2 bogeys!)
I came home... did only my mandated 35 burpees and finished studying my math.

Ok the good stuff. - the stuff I need advice about.

ISSUE 1
Remember that "familiar voice" that called my name? I'm confused. Last summer I met a guy. We golfed together. We had fun. As the fall arrived we started hanging out on the weekends. Movies. Drinks. "Bonfires." More golf outings. Parties. etc. Nothing ever "happened" but I did have a bit of a crush on him. We were even supposed to golf in our golf league together this year. Things were going great. I thought, anyway. Then all of a sudden (as of Nov 1) he quit talking to me. Just quit. The end. I texted a him a few times. Occasionally he'd text back. I had actually found him a little something for Christmas... he did text me a thank you while we were texting about bluray players. Then nothing again.... nothing until TODAY. Well actually, I texted him a few weeks ago to tell him about an upcoming concert I knew he'd want to see. When I heard that voice call, I looked and couldn't believe it. Here he was. At the golf course (not the one we golfed at together) Shook my hand, gave me half a hug, asked how I was, said he got my text about the concert and that he and few of his buddies were going. (but of course, I had to go get ready to golf so that was the end of the conversation.) So my confusion is this. First - why quit talking to me all of a sudden like that? Then... ok so that's the way it is.. fine... why say hi? why not let me just go about my business, it wasn't like I even knew he was there? (he looked better than ever too, I might add.) If anyone has any possible explanation for this behavior I'm really curious.

Of course the complete irony is that on the way to the course I was thinking about him. And how I liked him in much the same way I liked Luke (my ex-boyfriend) We started out having fun, being friends, and then I started to "like them." Which to me is a warning sign that they are just meant to be friends. I was thinking that maybe I only THOUGHT I liked him, but really that's what friends are. Of course, seeing him... I remember how CUTE he is! and that smile.. but anyway... he engages in some bad habits that I disapprove of -- the biggest of which is smoking. bleh.

ISSUE 2
Ok... so as I was pondering my past relationships and interactions with various people I must include the newest guy. I don't want to give away too many details but here's what I know. I've said very few words to this guy and I feel like a complete and utter idiot when I do. I never know what to say. I've found myself in his immediate proximity and become a completely bashful fool. The other day, he was in my personal space (not that I minded) but he seemed to stay there -- not saying a word either. Not necessarily looking at me or anything... just there RIGHT next to me. I don't know what to make of these feelings. I mean for those of you who know me well (or who can judge me properly from my blog) know I'm not very often at a loss for words... yet can't even imagine what to say to him. I just learned his name last week (and that's about all I know). Any advice? Could he be interested?
I will say that I know he's seen me at my worst -- a complete sweaty mess from working out-- I also think he's significantly younger than me (but out of college!) But that doesn't REALLY matter does it?

Please help.

Oh yeah. I was also thinking today (and I didn't even have long car rides today!!) that I'm really truly beginning to feel like the person I WANT to be. I think back to who I was 5 years ago, 3 years ago, even just a year ago, and I'm amazed. I don't even feel or think those ways anymore. I like it. (and I give major props to Luke for putting up with me through my extreme relationship naivete, I really had no clue.)

Sorry I have no pics for today. Although-- I would have had an awesome of two little white tail deer fawns playing on the golf course -- but since I had forgotten my camera as well as my phone... I just have the mental image. :(

Burpees done yesterday and today. (30 both days) so I now only owe 45!

Yesterday's WOD

• Team TOD
• Max KB Swings in 10 min
• only 1 person works at a time and can only go in sets of 10

I was part of a 3 person team. I ended up with 117. (using mostly 10lb weight, first 10 were 35lb!)
Warm up was burgeners, dips(15)!, pushups (15), pull-ups (15, using elastic band and Toby) and I'm sure other things that I can't think of at the moment!

Today's WOD:

• Row Max Meters in 2 minutes
• Full Recovery
• Row Max Meters in 3 minutes
• Full Recovery
• Row Max Meters in 5 minutes

First 2 mins, rough, legs were much like jello, biceps in pain. (383 meters)

3mins - Toby suggested that I aim for a 2:05 500m. I tried. The closest I got was 2:10. For the first 2 minutes my pace hovered between 2:10 and 2:30, by minute 3 I was sucking air, hurting in many places and doing about 3:00. I finished the round with 582 meters. I couldn't MOVE when I was done, my quads were killing me, my legs and arms were SHAKING.

5min. My goal was to do a steady 3:00 pace. Of course, They didn't show us our pace for the first 4 minutes, so I had to just do my best. Then went as hard as possible for the last minute. I finished at 869 meters. (which I believe calculates to about 2.88 for 500 meters -- even better than If I HAD been seeing my pace. Of course that last minute I was down in the 2:10s.)

There was NO WAY I was doing burpees right after that -- a grand total of 1834 meters!. They would have to wait.

(warm up included windmills, a 400m run (for me), burgeners, & push presses)
So I'm just about to get ready for bed and I was telling Dad about my workout... when ... OH CRAP! I didn't do my burpees yet! So I headed to the basement, and while watching an episode of the Mentalist, I completed my 30 burpees.

So now I'm going to shower and GO TO BED. I heard tomorrow is going to be even worse!

Well. I got my burpees done both days - Sat(27) and Sun(28), but I made no progress on making up my burpees. I will get them made up, I WILL.

Saturday was spent running around setting up, enjoying, and tearing down the family reunion. It was our 82nd. Our reunion is unique in that it's not just our immediate family. It's a gathering of the descendants of Patrick Hanley and Maria (Flynn) Hanley. (They came to America around the turn of the LAST century). You can check out some of our family history at The Flynn Hanley Reunion Website.
There was a picture of me taken.. and surprisingly -- I like it!

After all that, I went to my cousin's and got caught up on gossip and life, and had Strawberry Daiquiri Jello shots (with banana rum). They were good! (I made them) We also added cool whip.

Today we went to a baby shower, finished unloading things from the reunion and watched Gran Torino. It was a very good movie. I was quite proud of my gift for the shower, so here is a picture of it!

I think that's all I have for tonight.
Here I go again... another wild week ahead!

Hi.
I bought my first BRAND NEW CAR today! It's a 2010 Pontiac Vibe -- it had 10 miles on it! I've NEVER owned a car with fewer than 3000 miles!! I love it. It has a sunroof, xm radio, a pretty awesome stereo system, mp3 inputs, even a standard AC outlet!
I think it's perfect for "the New Me". It feels LIKE ME. It's sporty, rugged, and I've always been a fan of red cars... I do like to be noticed. I really like the hatchback, although I decided I will not be toting my golf clubs all over the country, I will put them in when I need them! I'm really looking forward to my drive to school Monday... I can program 36 channels (and I have steering wheel controls for the stereo too. ) Plus.. and I thought this was really cool, there's a release button for the gas tank compartment -- no one's stealing my gas!

The down side to all this is that Dad and I spent over 6 hours -- yep 6 hours at the dealership today. Between paperwork, 2 test drives, and lots of waiting, I didn't get a whole lot of anything done today. Including my Burpees. =( I'm digging a big hole. I needed the day of rest though. I now owe 46.. eek.

Yesterday's WOD
Dynamic W.U.
Frogger Series
Samson Stretch

3 Rounds
x7 overhead squats (pvc)
x14 ab mats
x21 box jumps (2 weights)

6:?? (I can't remember)
Then I did 25 burpees.

I'm beginning to think that the 25k is a bit too ambitious for this year. But I'm not giving up just yet.

I'm pretty tired, so I'm heading to bed. A busy day planned for the 4th!

I did it. or was at least really close! I had a great 2 block "snack" before my crossfit workout. A great 3 block breakfast after it. A 3 block lunch between classes, a zone bar snack and a good dinner. Dinner is my "almost" I went to Red Lobster. I ate 1 chicken breast and 2 shrimp, my salad, some mashed potatoes, two rolls. It was a tad high on carb, but I also brought home 1 chicken breast, 4 shrimp, and half my potatoes!!

I was kinda tired earlier but as the day went on I felt better and better. I don't know if it's realizations about my life, a new calm in my math class, the food combination, or maybe a combination of all of the above. But tonight I can say without a doubt, for the first time in a LONG time. I'm content. Maybe even happy.

I've tried to explain why I like crossfit so much. Why I want to train like this, how I can put in terms people can understand. I've used examples like Survivor and that new movie coming out, but today I realized what it REALLY was. (not that I ACTUALLY want to do this... but ...) I want to BE ABLE to compete (competently) on American Gladiators. I loved that show back in the day and I used it as inspiration when I was "running" on the elliptical. I want to be able to do stuff like that!! That's why I like CrossFit. It's helping me be like that!


Todays' warm-up
750m row
agility practice

WOD
150 jumping pull-ups (for time)
After every 2 minutes, we owed 100m rowing.
I finished with a time of 9:42
therefore I also did an original 400m row.

Plus I did my 24 burpees.

Well I know I'm behind on my "Mondays". Actually, I'm more behind in reporting it, I've been doing them. On Friday I hope to have more than 10 minutes to think, and I will get all updated.

CrossFit Today
Warm Up
200m run
skip x25
x5 frog series

WOD
(I forget what it was called- but it was brutal.) We had to do as many reps as possible in each station. We were at each station for 1 minute, we then immediately moved to the next station. We did three rounds of each of the 5 stations.
Sprint (about 40 yards)
SA KB alt swings (10lb)
Dips!!!
Row (counting calories)
Sledge Hits (kinda fun!)
In 15 minutes I did a total of 133. And considering the first two rounds I did a grand total of 2 dips, that wasn't so bad.

I did run in my five-fingers. I don't think I'll be running long distances in them, but they work for the stuff we do at CrossFit. -- no shock absorption!--

I then did 23 burpees and decided that Friday or Saturday, when I don't have a crossfit workout to kill me, I'll do my make-up 20.

When I got home from class I went for a hike to scout out part of the trail. (3k in 30:52) --with rain!

**Frustrated. I've taken roughly 10 college math classes in my life. I have ONE this session that has had me near tears in 2 of the last 3 classes. I'm so frustrated in it. I think there are a few reasons -- 1.) The professor is Indian and hard to understand. 2.) He assumes we are all math geniuses that remember EVERYTHING about geometry (the class I took in 2002) and how to prove everything. 3.) He's never taught this class before and it's not "his cup of tea" ugh. I have exactly 10 more days. I know I can do it. I'm just overly frustrated and I need to STOP taking out my frustration on myself (in the form of Wendy's Toffee Frosties).

Test Results -- as handed back 62/100 (I defended my answers to earn back another 16 points) right now I have 78/100 if I do my corrections I can get up to an 89. grr.

I've been claiming that I'm going to bed early for the last 2 weeks. Tonight I am. Now. 9:22 PM (Ok I'll give myself until 9:30)
G'night

I also found something that I truly found delicious... only to realize it's probably not really that good for me. ... turkey bacon. Darn.

Wow what a day.
I started with a Run/Walk in the park. 3K 26:40 (fastest EVER!)
*widget coming soon*

Then I headed to class, took a math test (I think I did ok).

Next was CrossFit. I had a mini-(almost)meltdown. I was near tears of frustration, my hand hurt and my body forgot how to do a squat. But Toby was very patient and worked with me and then I did the WOD. Umm.. wow. I hope Sepi wasn't offended. I wasn't frustrated with him-- just myself - I just kinda took it out on him, sorry =( (I also hope he doesn't mind me calling him Sepi)

3 Rounds.
Carry 2 10lb weights with fingers to the end of the driveway and back (about 100m)
Do 60 step up onto a box (30 each leg lead)
Do 15 Push Press (just wBar, about 35lbs)
18:27

My muscles were BURNING.

I texted Ben and told him I was giving up on burpees. It was too much. He told me NO. (actually he told me "no.. no .. no." I was on my way to the Kent gym to shower before our picnic, but when I got there, I did my 22 burpees.. then showered. Thanks Ben!!

The picnic was great. We ate well, sat around the fire, played baggo- cornhole whatever (I made my first "hole in one")

As I was driving home, I realized how good I felt and how glad I was that I didn't quit the burpees and how great it will be when I finish day 100 and know that I did ALL OF THEM. So with that.. I'm heading to bed...

Well this weekend has been... not exactly as planned

Friday. My plans got changed due to my own laziness as well as my Aunt's scavenger hunt for wedding pictures. (My cousin, Jason, got married on Saturday and she needed some pics of my grandparents and parents-- so I was on a hunt to track them down) Then we had the Rehearsal, the Rehearsal Dinner and didn't get home until 10 or so.

I did do my 19 burpees before we left!!

Saturday. I got up early with intentions of running (or at least doing my burpees) before I left to get my hair done. But as usual, I let my "brainy" project take my time, as I was uploading and ordering photos for my aunts and cousins. I got my hair done (do I have a pic? nope!) then went to the wedding (beautiful!!) I didn't even mess up the prayer I had to read in front of everyone! In between the wedding and reception I ran to several Walgreens and Walmart to pick up pictures and create albums for my aunt and cousin (from a baby shower) and for my Aunt - mother of the groom, and the newlyweds of the rehearsal/dinner and the ceremony for my Aunt. =) I'm crazy like that. Then was the reception. -- always a bittersweet occasion. I always feel out of place at those.

Notes about pics:
-- Confetti was umm.. fun to clean up (and out of updo's to get ready for pics!!!
-- This is my all time favorite pic to take. This is where the bride first emerges from the back of the church and the groom sees her for the first time. I get chills, it says so much about the groom!! (I get funny looks too... since I'm always looking the wrong way.)Burpees? Nope. Run? Nope. Electric Slide? Yep!
Sunday. So no problem all I HAD to do today was get ready for a math test and do my 41 burpees. Could I manage just that? of course not! Ok maybe it wasn't that bad, I let myself procrastinate until 7:50. Yeah.. still in pj's. I did get some bills paid and phone calls made ... reconnecting with longlost relatives =)

But at 7:50 I went down and did my 21 burpees for today and then convinced mom to go for a walk. (2.56 km). Then we went to see St. Charles' fireworks. It was actually one of the best displays I've seen in a long time. There were a few "new" fireworks I've never seen before.

So tonight.. I AM going to bed early... right now....

(I still owe 20 burpees)

It seems they all are these days.

Warm-up
500 m Row 2:50
Samson (?) stretch
Goodmornings x10 (PVC, only)

WOD
15-12-9-6-3
KB Swings 20lb
Jump Pull Ups
10:00

plus 18 burpees (<10 mins)

Five Fingers- YAY. Loved them. Only took about 5 mins to get them on!
My foot is sore right on the ball of my left foot, I think it is from jumping (landing on the weight) during pull ups. I DO NOT blame the shoes.

Chalk-
I got to use CHALK today. (I know, sounds stupid coming from a teacher, but not that kind) The gymnastic kind. I know it sounds dumb, but I think it's really cool. I always wanted to be a gymnast! (I didn't use quite that much)

(refer to the very end of the blog for explanation of the title =) )
Wow. This crazy schedule sure is making the time fly. I just looked at the clock -- after 11 already, YIKES.
Guess I'll make this short.

I got my Five Fingers today! Took me 30 mins to get them on for the first time. and 9/10 toes were happy -- darn little one on the left foot wouldn't quite go in right. I'm practicing though!
My Shoes -- even got a color I liked!

Today's WOD
Burgener's Warmup
Mini Tabata (20 secs/10 secs)
push-ups: 9-6-5-4
ab mats: 8 -5-5-6

Alternating
Deadlifts (bar only) - 10 - 8 - 6- 4 -2
JumpRope - 50 -40 -30 -20- 10
Time: 6:16 (I think)

Plus my 17 burpees!

New Supplements I'm going to try (recommended by Dr. Sears in "The Top 100 Zone Foods"

Vitamin E
Why Supplement: It's very difficult to get the amount of Vitamin E necessary to get all the benefits without a supplement. (seed oils have the most vitamin E, but we aren't supposed to eat a LOT of those)
What it's good for: It's an anti-oxidant (neutralizes free radicals - which can induce inflammation or destroy healthy cells) Also can be beneficial with Heart Disease and Alzheimer's (as well as others)
How Much: The standard recommended amount is 8 IU for females (10 for males) however studies show that optimal health benefits are reached ONLY when Vitamin E intake is greater than 100IU per day!). Dr. Sears recommends 400 IU, which is only one softgel per day.

Omega 3 Fish Oil
Why Supplement: To get enough Omega-3 fatty acids, a person would have to eat one or two fish meals a day. (
What it's good for: Helps keep brain, cardiovascular system, and immune system functioning at peak performance. Studies are also showing that it can influence the DHA (docosahexanenoic acid) in the bloodstream which can influence intelligence, brain function, and even help treat (prevent) depression. EPA (another acid) can help decreasing inflammation and reducing the bad eicosanoids. (read one of Dr. Sears' books to understand eicosanoids -- but they {the bad ones} are believed to be causes of heart disease, arthritis, ms, depression, and cancer )
How much: Dr. Sears recommends 6 to 10 grams of fish oil per day. (this give us about 2 to 3 grams of long chain Omega-3 fatty acids) It's also recommended that you get some that's cholesterol free (I didn't this time, oops.) ok so in a nutshell... this equals out to 6 to 10 capsules per day. The bottle recommends meal time with a glass of water.



At least it's in pill form and not Cod Liver Oil

Cod Liver Oil - Great Big Sea

Tonight I saw NKOTB -- Awesome -- as expected.
On the way into the concert (and leaving) a strange phenomenon happened. It's no secret, I'm short and therefore also happen to have short legs. Usually I have to make a conscious effort to keep up with those that are taller than me. Now I know we weren't racing or anything but on the way in I found myself easily passing one group after another, and I wasn't rushing or even out of breath. I was just walking what I thought was my normal pace. But it was much faster than I used to walk... cool. (I credit CrossFit -- for killing my legs and making them stronger)

Speaking of Cross Fit. I screwed up today, I got there a little late and had to cut my workout a little short so that I wouldn't be TOO late to class.

1 min Jump Rope
Group Dynamic workout (lunges, etc)
agility (foot ladder)

3 Rounds
200 m (was supposed to be 400 m) run
15 air squats
15 box jumps

I completed in 11:48 (I think)

This evening before going to the concert I did my 16 burpees for the day, plus the 6 I owed. I am now completely caught up!! Yay.

But right now I'm EXHAUSTED and going to bed. g'night.